3 HOURS of Worry Management Skills: The Ultimate Generalized Anxiety Disorder Guide | Dr. Rami Nader
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- This is the most comprehensive video on the internet about managing excessive worry and Generalized Anxiety Disorder. Generalized Anxiety Disorder is one of the most common anxiety disorders, characterized by excessive, difficult to control worry. This video is the ultimate video treatment guide for techniques and tools to better manage worries. I outline a cognitive behavioral therapy treatment for Generalized Anxiety Disorder and excessive worry based on the pioneering research of Dr. Michel Dugas at Concordia University. This state-of-the-art treatment protocol has been demonstrated to be highly effective in treating and managing Generalized Anxiety Disorder and excessive worry. Yes, it’s a long video, but it’s everything you’ll likely ever need to know to manage your worries.
To download a copy of a worry diary, click here: tinyurl.com/y33kjfkw
You can download a worksheet to record your tolerating uncertainty experiments here: tinyurl.com/yyazpwrv
To help with challenging the usefulness of worry, you can download a worksheet here: tinyurl.com/y45568tn
To help with reframing problems as opportunities, you can download a worksheet here: tinyurl.com/y2mmdy3h
To help with problem-solving steps, you can download a worksheet here: tinyurl.com/y52zob93
0:02:55 - The Definition of Worry and 2 Types of Worry
0:12:48 - A Model of Worry and Worry Awareness Training
0:26:02 - The Role of Intolerance of Uncertainty in Worry
0:34:39 - Manifestations of Intolerance of Uncertainty
0:53:55 - Two Ways to Build Tolerance for Uncertainty
1:07:03 - Five Myths About Worry
1:17:39 - Challenging Worry Myths
1:41:19 - Negative Problem Orientation
2:02:17 - Effective Problem-Solving Skills
2:19:01 - Type 2 Worries and Cognitive Avoidance
2:26:01 - How to Manage Type 2 Worries with Cognitive Exposure
2:39:35 - A Worry Management Recipe
2:55:32 - Dealing with Complex and Mixed Worries
3:04:30 - Maintaining Progress and Preventing Worry Relapse
For more information about Dr. Rami Nader, visit: tinyurl.com/y3eu5dfw
For more information about Dr. Michel Dugas' work on Generalized Anxiety Disorder and an excellent workbook, visit: tinyurl.com/yxf78mnt
DISCLAIMER: The videos provided here on this TH-cam Channel are for informational use only. The video content provided is not intended to be a substitute for professional advice, diagnosis, or treatment. These videos do not establish a psychologist/client relationship. Always seek the advice of your doctor or mental health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Dr. Rami Nader assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the viewer’s risk. Dr. Rami Nader hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.
9112 (59)
This guy's literally giving free CBT lessons. 🙏 Respect.
Thank you for your kind words. This information should be freely available to everyone.
@@DrRamiNaderi'm from afric athe healthcare system here is messed up, i can't get helpi have been sufferibg from noneend anxiety 24/7 for the last 3 monthd, it's none stop panic attacks.
Can you help me? One session a week please via an online tool.
@@DrRamiNader, Except you get paid by whoever employs you.
I'm self-employed. No one employs me.
I can’t express how much you’ve helped me, thank you 🙏🏼 It’s a relief to know others feel exactly like I do and there is hope to get better.
I'm so pleased you have found the video helpful. All the best.
This man has given us CBT for free absolutely love his kindness and support thanks you
Thank you for your kind words. CBT doesn't belong to psychologists, so if people can benefit from having free access to this information, then that's a great thing.
This information needs to be shared around the globe.
Hi Jamal - that's why I wanted to put it on TH-cam for anyone to access this information freely and I hope people will share it broadly so that more people can use the info.
I shared this video in a group of truckdrivers, we drivers have a lot to worry about, can't get help easily, I hope it makes a difference
Thank you for sharing and helping to support the channel! Much appreciated!
Thank you!!!!! So in-depth and explained how worrying is covering up the uncertainty of problem solving - never realized this! I have mostly Type II worries so a lot what ifs and maybes, but this has increased my tolerance of uncertainty. Greatness cannot be achieved without risk so I have no other choice but to let go & hope for the best. If a real problem arises I will solve it. Thanks again, Dr. Rami! 🙏🏽❤️
That's exactly the way to approach it! Best of luck and I am glad you found the video helpful!
This is appropriate use of internet. This is really helping people. Thank you sir.
You're welcome. Glad you found it helpful!
Worry causes me to feel ashamed. Like I'm defective or impaired. It kills self confidence. Ive struggled all my life with anxiety/perfectionism/people pleasing. Im looking forward to watching this information. Thank you
You're very welcome. I hope the video is helpful.
Thank Doc, for all these efforts to help
You are very welcome. I hope you find the information helpful!
@@DrRamiNader What does it really mean to think through problems?
It's this sort of thing: th-cam.com/video/hyWDgTiVVfY/w-d-xo.html
Thank you again
This has relieved a lot of my suffering. When you said that if I try not to think about it I'll think about it but if I don't try not to think about it it had such a light bulb effect. I've been so tormented for years.
Hi Andrew - glad you found it helpful.
Keep up the good work Dr Rami you have been very helpful
Thank you so much! I appreciate you.
Can’t wait to watch it
I hope you find it helpful.
This was great. Thank you!!
You're welcome Chuck! Thanks for watching and supporting the channel!
Thank you so much for this video for years i have needed the skill to stop worrying and never found it.You gave me just what i needed to help myself.I will certainly use what you have told me as i have been very anxious and did not know where the anxiety came from i did not know it was an emotion that came with worry.
I cannot thank you enough for all this information
Best wishes Lynda
Thank you so much, this is so helpful
Hi Rokas - you are very welcome. I'm glad you found the video helpful.
Dr rami you explain information in a clear, cogent and interesting manner. I am a CBT therapist and you inspire me to improve my practice. I'd like to see skills videos on OCD and PTSD. A video on skin picking and repetitive behaviour would also be awesome.
Thank you for your kind words and I'm glad a fellow CBT therapist finds the videos helpful. I have done some videos on OCD ( Obsessive Compulsive Disorder (OCD): th-cam.com/play/PLG_XiSJeP3s0iFYcSP6oQHjEUJOQkNzMM.html ) and PTSD ( Posttraumatic Stress Disorder (PTSD): th-cam.com/play/PLG_XiSJeP3s1k4GVplvoHSesDIofh-AUc.html ) and will be adding more to those playlists. I'll add skin picking to my list of upcoming videos. Thanks for your support of the channel!
for thia reason I don't go to therapy lol
@@konantj a CBT therapist coming to you tube to improve their practice. Hmmm …
Very nicely explained. .much grattitude
You're welcome. Glad it was helpful.
Wow! Fantastic job, Dr. Rami. Best on the web and I’ve watched ‘many’ over several years. Please continue to make them and thank you again!
Hi Dean - so glad you found the video helpful!
Thank you very much. This is wonderful and helpful
Hi Alison - glad you found the video helpful!
Love your videos. I am training on CBT and learning from you a lot.
So pleased you are finding the videos helpful!
A Worry Diary!!! What fun! I use the (0-10?) scale a lot for rating emotion and sensation. Looking forward to playing with my worries. It's quite a motley crew. Thank you.
I'm listening to your advise. Everyday I'm practicing and it is helping me to go outside. I locked myself inside room for 27 days and finally I'm going out.
I wish you all the best in your efforts to feel better!
Hi, Dr. Nader you really went in depth with this video and I really enjoyed it and learned some things along the way. Thank you!
Hi Jayde - thanks for the feedback. I'm glad you found it helpful.
I am glad for you. What you said really healped me
Hi Felicia - I am really pleased the videos have helped.
Thank you Dr. Rami. Your lessons are better than the CBT training I'm currently undergoing. Respect.
I wish you can do many other disorders too. I have also watched some of your sessions on Health Anxiety
Very happy to have found you
Glad you found me as well. Welcome to the channel and I hope you find the videos helpful.
thanks Doc👏👏👏
You're welcome! Thanks for supporting the channel.
This stuff is powerful. Thank you very much for posting and caring. GAD is tough to deal with if you don’t have the necessary skills and understanding.
Hi Jordan, you're welcome. Glad you found it helpful.
Thank you so m7ch for sharing all of this wonderful info with us. This is really helping me work through some things
You're very welcome! Glad you found it helpful.
You are a very good therapist!! Thank you so much😊
You're very welcome. Thank you for your kind words.
Thanks for all the helpful thoughts! I really appriciate it. I was unable to ask for personal help because I was unable to find a mental health pro in my surroundings. You are a really good man!
Thank you for your kind and encouraging words.
your videos are so well-structured and easy to understand!! Thank you 😌
Thanks Sam. Glad you have found the videos helpful.
Really useful thank you
You're welcome. I'm glad you found it helpful!
Omg just found This video, looking forward to watch it.
It's a compilation video putting together all 14 of the worry management videos into one place - hope you find it helpful.
It is great, loved it, thank you!
@@neginpedersen1506 Terrific! Glad you found it helpful.
Thank you very much 🙏🏼 Even if I’m already doing CBT since 6 months, this is really helpful.
Glad you found it helpful!
This is the way to heal. Thank you so much. There’s so much fake information out there about generalized anxiety and I’m so glad I came across your channel. Thank god🙏This approach is amazing and truly does work. Remember everyone this is a life skill!
Glad you found the video helpful!
Thanks for this video. very helpful. the reassurance part gets me (i call them reality checks, it helps with my cptsd).... but the contradiction in my head is that I had no problem to pack my suitcase and travel the world without a plan. From what I got from a few of your videos is that my depression is situational... and i need to change a few things around me to get up and go. will give it a try. thanks again.
You're very welcome, glad you found the videos helpful.
I didn’t understand the severity of my anxiety and how long it’s paralysed me and caused me heartache. Glad I found your channel it’s the best. I’ve been watching all week!
Glad you're finding the videos helpful!
Thanks
Thank you
You're very welcome!
thank you so much
👍
Thank you so much for providing this information.
I've seen my doctor and I am on a waiting list for seeing a therapist.
It's been over 3 months. I can't complain because its free and I know others have it worse.
Every person tells you to see a doctor but I've seen various ones they don't just magically wave a wand and solve the issues. Same with therapists.
Effective treatment requires work on the part of the client. You're absolutely right that there's no magic wand.
GAD IS DESTROYING MY LIFE, I AM NOT LIVING ANYMORE, THE ONLY BREAK IS WHEN AM ASLEEP, AM TIRED OF STRUGGLING WTH THIS, I SEE ONLY ONE WAY OUT....PARMANENTLY
A psychological allergy. You're cracking me up! Thank you. Refreshing.
Hi Linda - glad you are enjoying the video. All the best.
@@DrRamiNader 👍
Great video! I am a psychologist student learning this treatment right now and this is a great help for how it could be done. I love it, this kind of content is hard to come by!
Hi Markus - glad you are finding the videos helpful. I wish you all the best in your studies!
I'm glad to have found this channel, especially by a Canadian doctor. Just so happened that I'm also thinking of buying the book you mentioned in your talk. Doc, how do people know if they are considered a GAD sufferer? Is there any online self-test for it? Any advice is appreciated.
Glad you found the video helpful. The best way to find out if a person has GAD is to be diagnosed by a mental health professional who understands the diagnostic criteria for GAD. If you want more information on the signs and symptoms of GAD, you can check out this video: th-cam.com/video/sr5n8JLjFx8/w-d-xo.html
I’ve NEVER commented on a video before, but I just want to say thank you Dr. Nader for making me feel so understood. As I listened to you I could feel my anxiety calmed down, knowing that there’s an explanation to the way I feel, and the way that I am. I’m so thankful and can’t wait to start using these management techniques. Can’t wait to see more videos.
Thank you for commenting and sharing your experience. I'm so glad you found the video helpful!
How are you feeling by the end of the day he asks. I laughed. A welcome good feeling. Thank you.
Thanks ❤
You're welcome!
Thanks sir
For helping me
You're very welcome.
One thing I don’t see as a symptom for GAD in this videos is , it sometimes bcauses slurred speech and foggy memory mostly in public gathering for me. Is that to a symptom of GAD ?
Foggy memory can be associated with impaired concentration. In terms of slurred speech, that's not typically a symptom that is specifically connected to GAD.
I experience this often and have GAD.
🎯 Key Takeaways for quick navigation:
00:00 🤓 This video is an ultimate guide for managing excessive worry and Generalized Anxiety Disorder.
01:00 🎥 The video is a compilation of a 14-part series on worry management by Dr. Rami Nader.
01:57 📚 The worry management skills presented in the video are based on scientific research and effective for managing and understanding worry.
03:21 😕 Worry is a thought process, future-oriented, and accompanied by anxiety. It involves a collection of thoughts or a chain of thoughts leading to negative scenarios.
08:06 🔢 There are two types of worry: Type 1 (about current real problems) and Type 2 (about future or potential problems). Understanding the type of worry is essential for applying specific worry management techniques.
11:27 🕵️♂️ Worry awareness training is crucial for managing worry. Keeping a worry diary and analyzing triggers and worry types helps gain insight into the worry experience.
19:30 🔄 Worry can create a self-feeding cycle, leading to exhaustion, demoralization, and increased worry. Recognizing and managing worry can reduce its impact on daily life.
25:48 🌐 Intolerance of uncertainty is a foundational skill in worry awareness training.
26:19 🤧 Intolerance of uncertainty is like a psychological allergy, leading to exaggerated emotional reactions to uncertainty.
27:16 🎢 People fall on a continuum of tolerance to uncertainty, with high worriers tending towards high intolerance.
29:10 🕶️ Intolerance of uncertainty lens skews perceptions towards negative outcomes, ignoring positive or neutral possibilities.
31:22 ⚙️ Attempting to eliminate uncertainty is futile; the key is to become more tolerant of uncertainty.
34:17 🔑 Behaviorally behaving as if you're more tolerant of uncertainty is crucial to building tolerance.
38:07 🙅 Avoidance, not delegating, and not fully committing are manifestations of intolerance of uncertainty.
40:03 💔 Avoiding full commitment in relationships, jobs, or projects to avoid potential disappointment is common in intolerant individuals.
42:12 🚀 Overloading oneself with tasks to avoid missing opportunities is a manifestation of intolerance of uncertainty.
45:32 ❓ Seeking reassurance from others undermines confidence and contributes to worry.
49:11 📧 Double-checking and redoing tasks due to uncertainty of doing them right is inefficient and anxiety-inducing.
51:02 🛡️ Overprotecting others, especially in parenting, is another way intolerance of uncertainty manifests, hindering personal growth.
52:27 🧠 Recognize manifestations of intolerance of uncertainty in your behavior and keep a list of them to observe patterns.
54:28 🧪 Practice behavioral exposure to uncertainty by conducting "tolerating uncertainty experiments" to test and challenge worry predictions.
58:19 🔄 Reflect on the outcomes of the experiments to challenge the belief that uncertainty always leads to negative outcomes.
01:03:18 🤔 Become aware of beliefs about the usefulness of worry, such as its perceived ability to motivate, problem-solve, or protect from negative emotions.
01:19:14 ❓ Challenge the validity of worry beliefs by questioning their necessity for success, examining their impact on performance, and assessing their effects on motivation and concentration.
01:21:04 🤔 Worrying might be causing procrastination, so it's important to question whether worry truly helps motivate you.
01:21:32 🧠 Distinguish between worrying and problem-solving, as they are different cognitive processes.
01:24:48 🚫 Challenging the belief that worrying can prevent bad things from happening by examining past experiences and evidence.
01:27:44 🔄 Worrying does not emotionally prepare you for negative outcomes, so the notion that it helps prevent strong negative emotions is flawed.
01:32:17 💔 Worrying excessively is not a positive personality characteristic, as it can interfere with relationships and other important aspects of life.
01:40:23 📝 Use cognitive therapy to challenge worry beliefs and assess their validity.
01:45:06 🚪 Negative problem orientation can hinder effective problem-solving; it's crucial to change views about problems to engage in better solutions.
01:47:58 🧠 Negative problem orientation can lead to excessive worry and anxiety.
01:50:21 🧠 Challenge negative problem orientation by normalizing the occurrence of problems and reframing them as opportunities.
01:57:27 🧠 Recognize problems early on by keeping a list of recurring problems and using emotions as cues to stop and address them.
02:01:35 🧠 Problem-solving involves defining the problem, setting specific goals, brainstorming diverse solutions, evaluating solutions, and implementing a chosen plan.
02:13:13 🥗 Creating a problem-solving plan involves defining the problem, setting a goal, brainstorming solutions, evaluating options, implementing the plan, and verifying its effectiveness.
02:16:52 🔍 Understanding effective problem-solving helps distinguish it from excessive worrying, which is unproductive and can be addressed by proper problem-solving techniques.
02:21:05 🔄 Trying to avoid thinking about worrying thoughts (type 2 worries) can lead to their persistence. Cognitive exposure, the process of deliberately thinking about the worries, can help drain the emotional impact and reduce distress over time.
02:26:22 🐘 Avoiding distressing thoughts (type 2 worries) leads to a paradox of thought suppression, where trying not to think about them actually increases their frequency. Cognitive exposure aims to reduce distress associated with these thoughts.
02:31:37 🎞️ Cognitive exposure involves writing a detailed script about the distressing worry and repeatedly reading it, gradually reducing the emotional response over time.
02:37:33 📉 Repeatedly engaging in cognitive exposure to distressing thoughts can lead to a decline in the emotional distress associated with those thoughts.
02:38:52 🔄 Cognitive exposure is a challenging but effective tool to address persistent worries.
02:39:45 🛠️ Various tools for worry management include worry awareness training, building tolerance for uncertainty, challenging worry beliefs, and cognitive exposure.
02:40:40 🌐 Integrating worry management tools into a structured order can be more effective.
02:43:43 ❓ Misclassifying worries as type 1 or type 2 can be corrected by following the self-correcting process of the worry management steps.
02:54:59 🔄 Mixed worries with both type 1 and type 2 components can be managed by focusing on the type 1 aspect first and using problem-solving techniques. If the type 2 component persists, cognitive exposure can be applied.
03:03:37 📝 Type 1 and Type 2 worries can be managed similarly by using worry management skills, tolerating uncertainty, challenging worry beliefs, and engaging in problem-solving.
03:04:34 📈 Complex worries are not overly complicated to address; the worry management tools and skills provided can be effective for various types of worries.
03:05:58 🧠 The worry management model is based on scientific research by psychologist Michelle Dugas and has shown long-lasting improvements in managing worry and anxiety.
03:07:24 📚 Most individuals who underwent the worry management treatment maintained their gains or improved even further after two years. A subset of individuals experienced recurrence due to discontinuing the use of worry management skills.
03:10:36 🛠️ Worry management is a skills-based approach, not a worry cure. Continuously using the tools and skills is essential for ongoing effectiveness.
03:11:32 📆 Planning ahead for predictable stressors, like the holiday season, and developing strategies to manage worry during those times can prevent excessive worry.
03:14:18 🚦 Recognize early warning signs of slipping back into old worry habits, such as changes in behavior or sleep patterns, and use worry management skills to course-correct promptly.
03:16:36 📝 Have a plan in place for what to do if excessive worry resurfaces. This plan acts as an "insurance policy" to guide you in using worry management skills and maintaining progress.
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Wow, this is fantastic!
Thank you for this 🙏🏼
Big thank u for this!
But i do have one question.
Every time that im trying to do exposure, my hole body is on edge, muscle tension and racing thoughts.
Which makes me regret having the exposure.
If i keep doing the exposures, will it ever became easier? There is any hope to succeed on it and live a less stressful life?
Exposures get easier with time as long as they are consistent and the person stays in the exposure provoking situation long enough for their anxiety to come down. The other thing I suggest when people are finding exposure extremely difficult is to reduce the degree of the exposure - it might be that they are doing an exposure too high on their exposure hierarchy.
Hi, my work causes anxiety. This has been going on for 2 months now. This is new as I have been doing this kind of work for a long time. I wonder- would you say this is GAD? I also have insomnia which happened within the same timeframe.
I am plowing through my job (sort of exposure therapy). Would that be an okay strategy?
He wouldn’t be able to tell you it’s GAD over a TH-cam comment that’s considered unethical for professionals. You would need to be diagnosed by someone treating you.
Dr do you do any online one on one chats? I feel like I need some guidance at times.
As I am only licensed to practice psychology in BC, I cannot provide psychological services to anyone who does not live here.
It's the chronic.muscle tension upper body it's moved over years OCD from birth and sure I have Asperger's add.but when drs tell you it's fybromyalgia when u think it's this how do you no
can you explain, please?..I'm confused about two terms:
(Identify the problem) vs (define the problem)...can you please, explain to me in short?
There the same thing
Great regards from dr Heera Lal dayma MBBS dausa India 🎉🎉🎉🎉🎉🎉🎉❤
The Weatherman @1:01:17ALWAYS being wrong would be exactly as useful as him always being correct.
For people who have CPTSD and GAD is there any point in attempting to use these GAD skills to recover? It feels like CPTSD overpowers any attempt of 'mind' or 'rational' or narrative' control. The body is too powerful
How can one make an appointment with you?
As I am only licensed to practice in BC Canada, I cannot provide psychological services to anyone who does not live here.
Concordia as in mtl?
That's the one!
Can't get access to worksheets doc
Hi - not sure why that's the case. I was able to access them using TH-cam on a desktop computer. That may be what you need to do.
When you talked about lowering my expectation
Sometimes ignorance is truly bless
None of these links are working...
Why so?
Hi, not sure why they are not working for you. I am able to get them working on my laptop. Try these:
www.cbt.raminader.com/ytdocs/worry%20diary.pdf
cbt.raminader.com/ytdocs/iu%20experiment%20worksheet.pdf
cbt.raminader.com/ytdocs/evaluating%20usefulness%20of%20worry%20worksheet.pdf
cbt.raminader.com/ytdocs/reframing%20problems.pdf
cbt.raminader.com/ytdocs/problem%20solving.pdf
Your mail DR?
Broke down the video:
-These tools work and are scientifically proven to work.
-worry management is a life skill
What is generalized anxiety disorder?
Chronic, excessive, difficult to control worry accompanied by various physical and cognitive symptoms
About worry
3 parts of worry:
1. Worry is a thought process. Worry is a collection of thoughts. That’s can be the same thought looped over and over again or one thought leading to another.
2. Worry tends to be future oriented. Worry tends to be about negative future events
3. Worry is associated and accompanied by anxiety. Anxiety is the emotional result of the worry process. (Worry is always accompanied by anxiety,anxiety isn’t always accompanied by worry)
What is worry(summed up):
Worry is this collection of thoughts or doubts about future negative events that are accompanied by anxiety.
Types of worry:
-Type 1 worry:current, actual problems
-Type 2 worry:future, potential problems
-mixed worry:a component of it is type 1 and type 2
A model of worry
Trigger
⬇️
What if
⬇️
Worry
⬇️
anxiety
⬇️
Demoralization and exhaustion
Understanding model of worry:
-triggers can be anything.
-“what if” question is the foundation of worry.
-not every “what if” thought is worry
-Worry is a collection of these “what if”thoughts
Worry is normal and everyone worries. When worry becomes excessive it can be problematic in a persons well being and every day life. A signal for when Your excessively worrying about something can be having bad anxiety.
Goal:
To stop excessive worry
How to heal
1. Use bad anxiety as a signal/cue for excessive worry
2. use worry management recipe
Radical acceptance
Thank you Doctor !!!! You are a life saver 🛟
You're very welcome!
Thanks
You're very welcome! Thank you for supporting the channel!
@@DrRamiNader Thanks doctor. So informative. After many years seeking truth about myself and my problems through psychotherapy and medications I finally got my true story here.